Continued work on leg speed and reaching top velocity. Goal is to keep strong form during each of the 400 repeats. If form or pace drops, take more rest between. Steinbach Crew back at the track. Warmup: 10 Minutes of Strides, Drills and jogging Main-set: 400 Metres at 5KM Race Pace or Above (RPE8+) 400 […]
Category: Workout of the Week
Week of June 29 – July 5, 2020
Suggestion to run this workout on a grass field. This is the second week of a seasonal reset and a chance to work on form and leg turnover. Steinbach Crew meet at the Soccer Park. We’ll do an altered version of this workout. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 100 Metres […]
Week of June 22 – 28, 2020
This week marks a reset and rebuild towards fall events. Workout requires a hill that takes 20-30 seconds to climb. Steinbach Crew meet at Abe’s Hill. We’ll do an altered version of this workout. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 20-30 Second Hill Climb RPE9. Alternate between bounding up the hill […]
Week of June 15 – 21, 2020
This is the Arete Endurance Taper Workout. If tapering run the 3200 Metres at your goal pace (for ½ Marathon and Higher). Then slightly increase pace for the following 800 Metre intervals. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 3200 Metres (2 Miles) At Tempo (Between ½ Marathon Pace and 10KM Race […]
Week of June 8 – 14, 2020
Classic workout. Goal is to increase pace throughout each repeat to reach 5KM race. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 1000 Metres Starting at Tempo Effort and Increase Pace Each Repeat 400 Metres Easy RPE4 Repeat 3-6 Times Warmdown: Aim for 10 minutes of easy running […]
Week of June 1 – 7, 2020
Workout is the final of a 3 part build. The sharpest and the quickest. Ready to run fast? Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 100 Metres at >5KM Pace RPE9 100 Metres at RPE4 Easy Recovery Repeat Above 2 Steps Four Times 800 Metres at >5KM Pace RPE9 400 Metres at […]
Week of May 25 – May 31, 2020
Workout builds on last week (similar structure) and is done at a higher speed Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 200 Metres at >5KM Pace RPE9 200 Metres at RPE4 Easy Recovery 200 Metres at >5KM Pace RPE9 200 Metres at RPE4 Easy Recovery 1600 Metres (1 Miles) at 5KM Pace […]
Week of May 18 – May 24, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 800 Metres at >10KM Pace RPE7 400 Metres at RPE4 Easy Recovery Repeat Above Two steps 2 Times 3200 Metres (2 Miles) at Tempo Pace RPE6 400 Metres at RPE4 Easy Recovery 800 Metres at >10KM Pace RPE7 400 Metres at RPE4 Easy Recovery Repeat […]
RUN: Week of May 11 – May 17, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 1000 Metres at Increasing Pace Each Interval (Starting at 10KM Pace, Increasing to Sub 5KM Pace) 400 Metres at RPE4 Easy Recovery Repeat Above Two steps 4 Times 1600 Metres Run as 100 Metres Fast (RPE9), 100 Metres Medium (RPE6). On Track Run the Straights […]
RUN: Week of May 4 – May 10, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 600 Metres at 10KM/5KM Race Effort RPE8 200 Metres at RPE4 Easy Recovery Repeat Above Two steps 6-8 Times 200 Metres at Near Max Effort RPE9 200 Metres at RPE4 Easy Recovery Repeat Above Two steps 2-4 Times Warmdown: Aim for 10 minutes of easy […]